One can never get too much MOTIVATION!

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  1. Quote Originally Posted by thyrod View Post
    In on this! Relatively same stats just a little bit extra weight and bf. (185)14.9-15.2)
    Glad to have you on board, bud!

    Quote Originally Posted by kisaj View Post
    By itself. I was a huge Hemavol lover and decided to experiment with the ingredients on their own to see what I was getting the most out of- because I was going through tubs way too fast and it was getting expensive. In the end, it was either the agmatine or citrulline. The agmatine gave a good veiny look, but didn't help with endurance and power, plus there are little in studies to back it up in this manner. Citrulline on the other hand has a lot of studies showing how effective is and it is what I found increased power output and endurance by maybe up to 30-40%.

    For my own experiment, I did the Tough Mudder twice in the same weekend. The first time without and the second with. I should have been drained by all rights on the second day and I actually topped my finishing time by 24 minutes. Also, added it in before a century ride that I do every year. Demolished my previous times and actually ran a 5k the next morning with no soreness. I realize this is all open to many variables, but with the weight and power I've added in the gym since taking this, I am a solid believer.

    The best part is that there is no loading phase.
    I've been reading up on it...looks like it's synergistic with arginine. My question is...I have Arginine AKG in the Extreme C4 and Citrulline malate in the Animal Rage. I'll do my own research on the differences but maybe you can give me a short answer as to what's different about these ingredients...if any.

  2. Arginine has long been proven as ineffective when taken as a supplement because of how it broke down in the Urea cycle. Citrulline actually converts into Arginine in the body and is much more effective than just taking Arginine. Arginine is cheap and there is still an old school mentality that it actually works, so it is still used.

    There are a lot of scientific papers on how this process works and why Citrulline is superior in so many ways. I could research them, but a quick Google study will link to a ton of them.

  3. Sitting here waiting for my pwo supps to kick in before I hit the gym...wishing I had got more sleep but that's hard to do when I don't get home until 9 pm. Didn't wind down until 1030, probably fell asleep around 11 and had to get up at 430. Today is back day so I'm hoping I can muster the energy and focus I need to make it a good w/o. Yesterday's chest workout felt great! I had the intensity and drive that I felt on monday. Almost a mental attunement of my muscles allowing me to will the last few reps out even when it feels my muscles want to stop. It's a great feeling!

    Incline DB Flyes: 40x15, x12, x10
    HS Inc Press: 125x9, x9, x7, x6 (Since I'm working within the 6-10 rep range now I threw in another set)
    Cable x-over: 70x13, x12, x12 (dropped it to 30 and did a full burn out)

    I can feel my body wanting to go heavier and it's getting hard to not just throw a bunch of weight on lol. But I'm going to continue to keep the progression going until I get there. Here's a there anything that I can take before going to bed that will make 5 hours of sleep as efficient as 8? lol...something I'll have to research.

  4. I like macuna pruriens (L-dopa) and I found that taking rhodiola rosea in the day made my sleep much better. I don't think I've slept over 5-6 hours in 15 years, so I need to make the best of it.

    On nights when my mind is racing, valerian helps me out.

  5. Quote Originally Posted by kisaj View Post
    I like macuna pruriens (L-dopa) and I found that taking rhodiola rosea in the day made my sleep much better. I don't think I've slept over 5-6 hours in 15 years, so I need to make the best of it.

    On nights when my mind is racing, valerian helps me out.
    Good stuff! I'll check it out!

  6. Finally have a moment to post my workout today...first off I'll say that by the time I got to the gym I was just going through the motions. Did a few warm up sets on deads then did my first working set and it just felt so freaking light! So I just kept adding weight lol...every exercise was like that. Total focus and muscle/mind connection. I never broke form and was squeezed every rep!

    Deads: 265x15, 275x12 (could have done more but my grip gave out), 280x13 (with straps)
    HS Iso-row: 140x15, 150x15, 160x12 (this surprised me the most because usually I'm so spent after the deads that I can barely hold on, but that wasn't the case this time...felt very strong doing these, and LOVED it!)
    Pulldown: 110x15, x13, x10 (I upped the weight to 240, grabbed hold of the bar and did 5 reverse shrugs then dropped it to 120 to do more but my grip was done...I couldn't hold on any more)

    What seemed like a morning that would bring about yet another mediocre workout, it fell right in line with the rest of the week and resulted in an all around great experience! Tomorrow is shoulders...I think I'll incorporate shoulder presses so I can put some heavier weight on my delts.

    Also, I bought some citrulline and EFAs...always knew I needed to supp omegas but just never did. What is a good dose to start at with the citrulline? From what I've read 6g/day has shown good results so I was thinking 2g 3/day. Does it matter if it's empty stomach or with meals?

  7. Good stuff man, I bet you could have some 325-350 deads in the low rep range based on those numbers.

    I have read the same about 6g, but I take 4 with some orange juice about 45 min before anything active and it's perfect.

  8. Shoulders felt good today. I just wish I could get a skin splitting pump in my shoulders like I get in my chest and arms. It's not for lack of working my shoulders either.

    DB OH press: 40x15, 45x10, x9
    DB BO rev delt fly: 15x15x3
    DB front raise: 20x16, 25x15, x15
    DB lat raise: 15x16, x12, x8

    My shoulders were SHOT by the end of the workout. It felt good I just didn't feel as pumped as I thought I should after hitting them that hard.
    Where it all started

  9. Chest workout:

    DB inc fly - 45x12, x12, x10
    HS inc press - 130x12, x6, x7 (not sure where that last rep came from on my last set. I pushed thinking I wouldn't complete it because that's what I did on set 2 but I just kept pushing and the weights kept moving lol...didn't break form either)
    Cable x-over - 75x12, x10, x10 (forced to failure)

    Before I left I felt all sorts of energy so I laid on the flat bench and started repping the bar as fast as I could until my chest was so blown up it felt like it would burst!

    It's 11:30am now and I feel like I've taken caffeine for the first time...except that I'm always consuming caffeine! Energy is through the roof...hands are shaking and I get tongue tied when I talk, like my brain has moved past the thought I was trying to express before my mouth was done expressing it lol. I'm assuming that it has something to so with Musclepharm Recon which I started taking today...i also supplemented 3k mg of citrulline pre-wo on top of what I get from animal rage and xtend (total of 5k).
    Where it all started

  10. Back day today...good news is I broke new barriers:

    Deads 295x10x3

    Bad news is that I had nothing left afterwards. I'm wondering if I'd benefit more from alternating a light weight/high rep week with a heavy weight/low rep/more sets week. It just seems like that's what my body wants to do. The heavy week I would just workout m/w/f and do 5x5s, Squats/Bench/Deads...the following week I'd basically do what my current workout is. Any thoughts?

  11. I think you know my thoughts on that topic.

  12. Quote Originally Posted by kisaj View Post
    I think you know my thoughts on that topic.
    I do...thought it might be a move in the right direction, dedicating every other week to just heavy compound movements. The thing that scares me though is that I don't have a partner so going heavy could be dangerous. Especially on the bench press
    Where it all started

  13. No need to go to failure, or even 2 rep max. You can stay heavy and stay in the 3-4 range while still maintaining benefits. Don't be thinking about hitting the machines to make up for this either!

  14. No...I'm going free weights all the way. Squats, Deads, Bench...I'll start hitting it monday.
    Where it all started

  15. Been sleeping pretty good lately...straight through the night but I have to say I really didn't want to get up this morning. Nothing a dose of C4 can't remedy though. Got to the gym and blasted my shoulders:

    DB OH Press - 45x12, x12, x10
    Rev Fly Machine - 40x15, 45x15, 60x15 (once I was able to focus in on the rear delts, this gave me an awesome pump!)
    Front raise - 25x15, x15, x10
    Sat on the lat raise machine and burned them out for 20+ reps.

    My workouts felt good this week but I'm DEFINITELY ready to start going heavy...i can just feel it! Question: I take ON whey protein 1.5 hours before I workout and recon immediately after...would I still benefit from drinking BCAAs intra w/o?
    Where it all started

  16. Heavy leg day...

    Squats: [warmup barx10, 135x10, 185x7] 205x6, 215x6, 225x5, 225x5
    Leg extensions: 100x16

    Was a bit shakey on the last set of squats. Probably just not use to going heavier. Next time I'm going to try to throw another working set in. When I get to the point that I feel more stable I want to throw a heavier set of 3 reps in.
    Where it all started

  17. Hit my chest heavy today:

    DB bench press: [warmup 30x10, 45x8] 60x6, 70x6, 80x2, 75x4, 70x4
    Incline DB fly: 30x16 (failure)

    Wow, my chest was burning after I was done! It felt great to move some heavy weight! Oh and my legs are SHOT from wednesday. Pretty excited to start moving some numbers!
    Where it all started

  18. Any reason you don't incorporate BB into your workouts?

  19. Not there was a guy on the bench the whole time I was there. I do like DBs though for a few reasons...mainly because I can drop the weights if I decide to try for that last rep and fail, also because I like that each side is working independently of the other so I get a better gauge if I'm lagging on one side.
    Where it all started

  20. I ask because I know that you are trying to add mass and DB is great for unilateral strength, but BB is considered a primary lift and will allow you to lift heavier and to support mass building. DB is great, but you may want to try and incorporate BB with it. I think you'll be surprised how weak your BB lifts are because you don't do them and that is neglecting a big lift for strength and mass.

    Just my opinion, but for your goals in order of importance, it goes:

    BB and DB

    Another option would be sets of flat bench and then incline DB.

  21. Absolutely! My intention was to do BB flat bench on heavy day because I know you can move heavier weight. I am still worried about doing it without a spotter though. Because if I feel like I can get another rep I'm gonna try for it, but that doesn't necessarily mean I'm gonna get it lol. So in that respect, if I'm gonna have to cut myself short using a BB for safety purposes, but can allow myself to when using DBs, would I not benefit more from using the DBs? Maybe I'm over thinking it.
    Where it all started

  22. No, you aren't going to benefit more by doing them alone. You may be over thinking it because you don't (and shouldn't) need to push yourself to failure to get great gains from benching. A few ways to do this if you are having trouble getting out of your head would be:

    Pyramid training- warm up
    1 x 12
    1 x 10
    1 x 8
    1 x 5
    I am not a huge fan of traditional pyramid training because you tend to spend a lot of energy getting to the heavy weights.

    Reverse pyramid. Warm up 2 sets and then figure out what 75-80% of your max lift is. Start with that weight and then move down over 3-5 sets. This way you are using your energy at the beginning and lessen your chances of failure at the end because you are lifting lighter for more reps.

    GVT method. Find your 50-60% max weight and do 10 sets of 10 reps.

    There are a lot of ways to incorporate BB training and you shouldn't have the thought of getting hurt in your head. The only thing in your mind should be the muscles being worked and intensity to get to your goal.

  23. Good stuff! I've actually been looking into GVT and Wendler 5-3-1. I'm seriously considering 531.
    Where it all started

  24. So I've decided I'm going to spend the next couple weeks preparing my body for heavy weights and getting a good feel for what my current PRs are for Squat, Bench, Deadlift, and OH Press to prepare for 5-3-1 at the first of the year. The first run I do will utilize the Strength Builder Assistance work, so my program will look like this:

    Strenth Building
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Squat: 5x10x50%
    Leg Curl: 5x10
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Bench Press: 5x10x50%
    One Arm DB Row: 5x10
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    Deadlift: 5x8x50%
    Leg Raises: 5x12
    OH Press
    Week 1. Warmup, 75% x 5, 80% x 5, 85% x 5
    Week 2. Warmup, 80% x 3, 85% x 3, 90% x 3
    Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1
    Week 4. Deload, 60% x 5, 65% x 5, 70% x 5
    *Assistance Work
    OH Press: 5x10x50%
    Chin Up: 5 sets to failure

  25. So today I decided to do deadlifts right off the floor to see what my 1RM was...

    Deadlift: warmup, 225x5, 275x6, 315x1, 295x3, 225x10
    V-bar Pulldown: 100x16

    Wednesday I'm going to go for my 1RM on OH Press.
    Where it all started


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